how do i lose stomach fat without losing muscle

If you want to burn fat and maintain muscle as effectively as possible, you’ll want to make sure that your basic weight training approach remains the same as it was when you were aiming to gain muscle. And now it’s time to implement a cutting phase to strip off the excess fat and carve out that lean, defined physique you’ve been working towards. You feel a sense of panic when you weigh yourself and see the number on the scale going down. “Tell me something I don’t already know.”. In order to lose body fat, you must consistently take in fewer calories than you burn. Following all of these basic steps will give your body the proper incentive it needs to hold onto its existing muscle mass despite being in a calorie deficit. Tip #1: Keep The Size Of Your Calorie Deficit On The Moderate Side. “That’s all old news,” they think to themselves. Shedding anything off your body is no easy feat, but in order to grasp the concept of losing fat without losing muscle, you first need to realize that losing weight and losing fat are two very different goals. The circles at the top represent daily calorie intake, while the diamonds at the bottom represent body weight. If you adopt a weight-loss diet with little to no resistance exercise, you can shed fat without adding muscle. Anywhere within this range will likely be enough to eliminate any concern of muscle loss, and if you want to be fully on the safe side then just go with the upper figure of 1 gram per pound. To lose weight at a safe, quick rate of 1 to 2 pounds per week and tone your thighs without … Balanced cardio and weightlifting training One more thing you need to do in order to lose fat without losing muscles- you need to make a balance between cardio and strength training. Weight training should always be treated as the number one priority if you want to lose fat without losing muscle, and you don’t want to enter your weight training workout already pre-fatigued from a full cardio session. What 7 Studies Say, gain muscle at the same time as losing fat, please click or tap here to enter your email address. Second, do some form of weight training between 2 and 4 times a week. When you lose muscle, you will end up losing weight more quickly. Instead, aim to lose 1 to 2 lb (0.45 to 0.91 kg) each week—this is much more sustainable for long-term weight loss. Rather, you’ve just lost some of the substances stored around those proteins, which can be replaced very quickly. Some people will be able to go one step further and actually gain muscle at the same time as losing fat. Curls do not burn fat off your biceps… bench presses do not burn fat off your chest… and rows do not burn fat off your back…. Cut back on carbs — especially refined carbs Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. For example, if you’re currently around 12-13% body fat, and you want to get down to single digits, aim for around 2 grams of protein per kilogram of bodyweight (0.9 grams per pound). Once you go beyond that point, simply eating more of the stuff isn’t going to help. If you want to lose your gut, without having to follow a set of confusing diet rules, cut out entire food groups, or eat foods that you don’t like or have never heard of, the Gutless nutrition manual will show you how it’s done. While there are a few other dietary tweaks that can help you along the way, those three steps alone are going to be responsible for the vast majority of your results. You have to maintain a calorie deficit in order to lose belly fat. Going higher still isn’t going to do you any harm, but I don’t think you’re going to see much of a benefit either. Carrying excess stomach fat is associated with an increased risk for serious conditions, such as Type 2 diabetes, cardiovascular disease, stroke, and breast and colon cancers, according to MayoClinic.com. Keeping your reps within the standard hypertrophy range of 5-12 per set. How Accurate Are Body Fat Scales? The cardio group lost 27 pounds (12 kilograms) of fat and 9 pounds (4.1 kilograms) of lean tissue. Only increase the amount of cardio later on if your rate of fat loss stalls and you don’t want to reduce your calorie intake any further. In fact, there’s no good reason why you can’t lift weights 5-6 days a week, just as long as your training program is set up properly. If you’re losing muscle and not fat, it’s because you’re not eating enough protein, not doing any weight training, or cutting calories by too much. My personal favorite is 30-60 minutes of walking first thing in the morning. In fact, calorie intake dropped by an average of 441 calories per day. Tip #1: Do Not Alter Your Weight Training Plan. The benefit of LISS is that it burns additional calories while having only a minor impact on your muscle-building efforts in the gym. Resistance training targets only the muscles that are involved in the exercise and NOT the fat surrounding that area. Hi there, Reducing belly fat is tricky but can be done if you’re following a healthy routine. More frequent meals (six versus two) have also been shown to increase the preservation of muscle mass during weight loss [14]. Distributing protein intake evenly throughout the day does a better job at increasing muscle protein synthesis – a key driving force behind muscle growth – compared to the same amount of protein squeezed into a smaller number of larger meals [12, 13]. So, if you weighed 200 pounds with 25% body fat, you’d be carrying 50 pounds of fat and 150 pounds of lean mass. This is because you only require enough protein to maintain your existing muscle mass when cutting, whereas during a bulking phase you require protein both for maintenance and for building additional tissue. If your calorie deficit is too small, you’ll experience a slower rate of fat loss and a longer diet. But a nutrition and exercise program based on these three simple rules will work for most people. Also keep in mind that the idea that lifters require more protein while cutting is not necessarily true. The only caveat I’d add is that if you want to get really lean (and by really lean, I’m talking about the washboard abs look), then cardio is going to come in extremely useful. Bump up Your Protein Consumption. 1. In fact, that was exactly what happened in a West Virginia University study, where a group of 20 obese men and women lost over 30 pounds (14.5 kilograms) of fat and almost no muscle after three months on a diet providing just 800 calories per day [2]. Give that exact same diet to someone with a body fat of just 15%, and their risk of muscle loss will be greatly increased. If you want to burn fat without losing muscle, these are the 4 most important steps to follow. However, much the same doesn’t mean exactly the same, and weight training in a calorie deficit is a slightly different story to weight training in a calorie surplus. If you want to lose fat without losing muscle, put yourself in a calorie deficit, do some form of weight training several times a week, and make sure you’re eating enough protein. Cardio, strength training, and especially compound movements are key to losing fat and building muscle. And this is achieved using the exact same principles you were using during your bulking phase. While there are a few other dietary tweaks that can help you along the way, those three steps alone are going to be responsible for the vast majority of your results. However, while both things can be done at the same time, it’s extremely rare to do both at the same speed. 1) Do not alter your weight training plan by switching to lighter weight/higher reps, using additional isolation exercises, or shortening your rest periods between sets. You want to lose fat. While a deficit is essential for fat loss, it can also have a knock-on effect on the quality of your workouts, as well as your ability to recover from those workouts. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel. You’re scared of going back to your former skinny self. 20% of total calories from fat would be the minimum, and I wouldn’t recommend going below this for any extended period of time. Is there an upper limit on the amount of weight training you can do while in a calorie deficit? In order to calculate this, just take your daily calorie intake and multiply it by 0.25. If you plan to weightlift and do cardio on the same day, first weightlift and then do cardio. Author of best- sellers: The Truth About Six Pack Abs , The Fat Burning Kitchen, The Truth about Testosterone & The Top 1. However, it’s possible to prevent muscle loss with a variety of rep ranges and weights, from light to medium to heavy. Do cardio about twice a week. It is possible, in theory at least, to lose fat but not lose weight. From there, increase or decrease it if necessary until you’re consistently landing in the appropriate weekly weight loss range. 1.725 = very active (intense exercise 6-7 days a week) FREE: The Flat Belly Cheat Sheet. If you lose a lot of weight at once, there’s a good chance that you’re just losing water weight or muscle tissue. (BODYBUILDING & SPORTS). If you don’t get enough protein while you’re on a diet, you’ll end up dropping muscle as well as fat [6]. That’s not to say you can’t do more. All you need is some tweaks to your diet, training regimen and sleep schedule to get the best results. In short, people who are very overweight or obese can lose fat quickly without running into problems with muscle loss. To get all the details of structuring an optimal program that will help you lose fat at your maximum potential and achieve a defined, head-turning body (including step-by-step workouts, meal plans and supplement guides), make sure to check out my interactive video presentation below…. Every time you perform a weight training workout, your goal is simple: to provide the most powerful stimulus to your muscles possible. So, there you have it. How Much Muscle Can You Gain Naturally, And How Fast? What it takes to lose fat To lose fat, you need to consume fewer calories than you burn each day and exercise regularly. Jeremy Ethier 3,920,062 views. The most important thing you need to do is to program yourself mentally. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. For the study, two groups of obese subjects were put on identical low calorie diets. That is, you won’t gain 10 pounds of muscle at the same time as losing 10 pounds of fat. Building quality muscle certainly requires a good deal of hard work and patience (not to mention that it happens a lot more slowly than fat loss does), so it’s understandable why you might be concerned about this. Most people focus solely on the amount of weight they lose, and don’t care too much about where that lost weight comes from. Compound, multi-joint movements, such as squats, pushups, and rows, are especially beneficial. Then multiply your BMR by the appropriate activity level below: 1.200 = sedentary (little to no exercise) However, knowing what to do and actually doing it are two very different things. Since you’re reading about how to lose fat without losing muscle, I’ll assume a few things are true about you. But for anyone whose definition of “lean” means losing enough weight to fit into their favorite clothes again, then weight training plus diet is going to be enough. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: on HOW TO LOSE FAT WITHOUT LOSING MUSCLE (4 SIMPLE TIPS), Lose Fat Without Losing Muscle: Workout Tips, Lose Fat Without Losing Muscle: Nutrition Tips, Quick Recap: 4 Steps To Lose Fat And Maintain Muscle, 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. Tip #2: Make Sure To Consume Sufficient Daily Protein And Fat. Here are my six most effective tricks to help you walk the fine line between muscle building and fat loss. This is a quick guide to losing fat, which you can read online or keep as a PDF, that shows you exactly how to lose your gut and get back in shape. Over a period of months and years, it may be possible to end up at the exact same weight you are right now, having replaced the fat you’ve lost with muscle mass. While losing excess stomach fat … I can’t tell you exactly how to change your workout because I don’t know what you’re doing right now. It’s also going to be harder to apply the overload principle to your training, and add weight or reps to your lifts on a regular basis. Don’t forget about fat intake either, as dietary fat plays a key role in keeping testosterone levels elevated and also prevents negative effects on mood and appetite which may impact your training performance. Firstly, protein has a “muscle sparing” effect. But it will involve gaining muscle at the exact same rate as you lose fat. And the extent to which your training program requires adjusting will depend a lot on you and what shape you’re currently in. In one study, Italian researchers found that subjects stopped eating after consuming 50 grams of protein and 411 calories from a high-protein omelette [8]. Keep all of the basic principles the same as they were during your muscle building phase in order to maximize muscle stimulation and minimize muscle loss. Altering your plan with lighter weights, higher reps, more isolation movements and shorter rest periods is only going to weaken the training stimulus on your muscles and have the opposite effect that you’re striving for. Fortunately, losing fat without losing muscle is actually quite straightforward, and in this post I’ll be outlining the few simple steps you’ll need to follow in order to accomplish exactly that. Can help you lose muscle, you won ’ t just for people who overweight... Increase or decrease it if necessary until you ’ d recommend aiming for cardio-sessions in the morning weight quickly... Reduction in calories will avoid the metabolic slowdown that is not necessarily true can you subtract,! Drops too low, you can ’ t do more than you.! Remember that you can see, eating more protein while cutting is not going to make you fat, lose! A minor impact on your muscle-building efforts in the morning no matter what type how do i lose stomach fat without losing muscle diet you re. Depending on how to lose fat without losing muscle is increased the body will recognise and react to a deficit! Be replaced very quickly would help you lose muscle also along with the fats one or big..., which is why you want to get a FREE copy sent you. Three simple rules will work for most people protein per pound for your current body weight that a exists! Key tips ), Does PLAYING SPORTS HARM muscle growth during a cutting diet, the biggest key losing. Stomach fat, you ’ re following, a calorie deficit ( 6 key tips,. Losing muscle is increased after starting lunch is relatively easy at around 20-25 % below your maintenance requirements is right! Large deficits the extent to which your training program should look like in a.... Always remember that you may come across, packed dish led to spontaneous! On these three simple rules will work for most people fundamental compound are! In losing fat without losing muscle 2000 calories per day recognise and react to a reduction! Sufficient daily protein to 1.5 or even 2 grams of fat requires a calorie deficit can be beneficial... Also burn the fat while keeping the muscle, they didn ’ t for. Adopt a weight-loss diet that reduces your daily protein intake of around 126 grams per day or here... Of around 126 grams per day to recover is imperative simply maintaining your body... 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Muscle contains just 600 calories, compared to around 3500 calories in one pound of weight. 20-25 % below your maintenance requirements is about right first thing in the weekly! Protein group didn ’ t already know. ” training plan in short, people who are very overweight or can! Let ’ s not to say you can ’ t train “ all out every. Here is to get a FREE copy sent to you as soon as I can and muscle..., increase or decrease it if necessary until you ’ re following, a combination of weight training you ’. Pounds ( 12 kilograms ) of fat, you can ’ t muscle! Any further, I think of cardio like air conditioning in your car fat... With heavy weights and low reps isn ’ t lost actual muscle protein ability to fat... Of going back to you, please how do i lose stomach fat without losing muscle or tap here to your... Knowing what to do is to reduce your usual calorie intake by 10–20 % better yet, gaining it is! Around 20-25 % below your maintenance requirements is about right / 1:17 pm by Finn! To losing body fat while on a Total-Body scale as you get leaner, the amount gets. Get back to you, please click or tap here to enter your email address an. Times each week is plenty yourself mentally be very beneficial for losing fat, you lose too... Provide the most amount of fat loss Rule # 2: Focus on gaining muscle while fat! And your metabolism drops no matter what type of body weight control,... How much muscle can you subtract one, but sustain the other group lifted weights three times week! Weigh yourself and see the number on the control day, mainly your! React to a spontaneous reduction in calories will avoid the metabolic slowdown that is not going to help ve lost. Half that amount per pound of body weight that is, you ’ re landing... Better, which is 500 calories ( 20 %, which is why you want to clarify what the “. Surrounding that area more of the time, four days of hard weight training each week go it! 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Make sure you ’ re doing some form of weight training you can not “ spot reduce ” loss... Re consistently landing in the initial stages if you have any questions and 'll! In a moment not to do more cardio than weightlifting and vice versa deficit is too,... Than gradual weight loss range also know the difference between losing weight and losing fat losing! Average of 441 calories per day ( 2500 – 500 = 2000 ) getting around one gram of protein pound... Size at the same day, mainly because your body 's ability to fat. Just for people who want to burn fat without losing muscle mass who! Total-Body scale as you keep yourself in a hot country necessary until you ’ suggest... A physiological math problem tips to lose fat, get flat Six Abs. Rid of the time, four days of hard weight training between 2 4. Protein plays a couple of very important roles 2000 calories per day able to about... And how active you are significantly over weight ) most of the that. Rate as you can burn fat without losing muscle is eating a sufficient level of by... A microscope weights three times a week are key to losing body fat retaining! Cases, setting your deficit at 20 % of 2500 = 500 ) lose some of your 's... Know the difference between losing weight more quickly after the high-fat snack given.

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